Healthy Substitutions for Cooking & Baking

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Let’s face it, healthy eating gets a really bad rap.

Generally, people consider healthy food to not be as delicious as high calorie, full-fat foods. This is just NOT true! You can eat healthy without having to sacrifice flavor. Some easy, healthy substitutions or adjustments to your recipes can really cut down calories and sugar content, without losing the tastes you love. Try incorporating some of these changes into your cooking and baking. We promise you will be pleasantly surprised!

Bisquick Kodiak Cakes Flapjack and Waffle Mix
Quest All-Purpose Mix
Butter
Margarine
Shortening
or oil in baked goods
Applesauce for half of the called-for butter
Avocado
Greek Yogurt
Butter
Margarine
Shortening
or oil to prevent sticking
Cooking spray or nonstick pans
Coconut Oil
Extra Virgin Olive Oil
Cream Fat-free half-and-half
Evaporated skim milk
Cream cheese
Coffee Creamer
Fat-free or low-fat cream cheese
Pureed low-fat cottage cheese
Skim Milk
Healthwise Cappuccino  or hot chocolate flavors
Eggs Two egg whites
Pureed Black Beans
Evaporated Milk Evaporated skim milk
Ground beef Extra-lean ground beef
Ground Turkey
Mayonnaise Light Mayonnaise
Oil-based marinades Balsamic Vinegar
Salad dressing Light or reduced-calorie dressing
Flavored vinegars
Sour cream, full fat Light, fat-free sour cream
Plain, non-fat Greek yogurt
Sugar Stevia-based sugar substitute
WIO Smart and Sweet sugar substitute
For baking- half substitute and half real sugar
Syrup Sugar-free syrup
Fresh berries
White BreadWhite RiceWhite Pasta Whole-GRAIN bread (look for at least 5 grams of fiber)
Brown Rice
Quinoa
Whole-wheat pasta, with high fiber
Spaghetti Squash
Sliced Zucchini
Whole Milk Reduced-fat Milk
Skim Milk

 

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